Serving Size Guidelines

The NPW programs are set up so that you don’t need to measure or count anything – calories, fat, grams or pounds on the scale. Instead, the goal is for you to listen to your body. However, in the beginning, you may need more guidance, especially as you put your meals together. Use the following information and images to guide your decisions:

Fruits & Vegetables

  • Vegetables: 1/2 cup cooked or 1 cup raw
  • Fruit: 1 fruit or 1/2 cup or a piece the size of a baseball

Proteins:

  • Fish: (3-6 ounces or size of palm)
  • Chicken: 3-4 ounces
  • Beef: 3 ounces
  • Tofu: 3/4 cup
  • Beef: 3 oz
  • Eggs: 1 egg

Fats 

  • Nuts & Seeds: 1 ounce/28 grams
  • Nut butters: 1 tbsp
  • Butter/Ghee: 1 tsp
  • Oils: 1 tbsp (15ml)

Dairy

  • Yogurt: 3/4 cup
  • Milk: 1 cup
  • Cheese: 1.5 oz

Starchy Carbohydrates

  • Bread: 1 slice
  • Bagel: 1/2
  • Rice/Pasta: 1 ounce, 25 grams, 1/2 cup (cooked)
  • Potato/Squash/Yam: equivalent of 1/2 cup
  • Lentils, beans, legumes, chickpeas: 1/2 cup (cooked)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

“I’m still astonished at how effective your program was for me.”

Just finished The 8 Weeks to Awesome. Inadvertently lost 20 pounds which wasn’t even the objective. It was to help my migraines and eczema, which it did. Way less frequency of flare ups. Headachy at the beginning but no migraines since! I’m back to my university weight! Kudos to your program. It’s well put together to keep you consistent through it.

Mark M.